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Healthy Substitutes for High Fat, High Calorie
and Low Fiber Foods

Instead of... Try... Benefit
Salted peanuts Pretzels 91% less fat
Potato chips French fries 86 fewer calories per ounce
Saltines Animal crackers 22% less fat
Chocolate chip cookies Fig bars 80% less fat
Caramels Raisins 96% less fat
Pecan pie Chocolate cake with icing 32% less fat
Chocolate cake with icing Apple pie 28% less fat
Eclairs Angel food cake 96% less fat
Glazed doughnuts Blueberry muffins 59% less fat
Granola cereal Raisin bran 89% less fat
Peanut butter on a bagel Strawberry jam on a bagel 99% less fat
Italian roll Whole wheat bread 87% more fiber
Regular mayo on a burger Barbecue sauce on a burger 84% less fat
Large cheeseburger Roast beef sandwich w/cheese 207 fewer calories per sandwich
Beef bologne Turkey bologna 47% less fat
Sandwich w/mixed cold cuts Sandwich with roast beef 27% less fat
Pepperoni pizza Cheese pizza 48% less fat
Bean and meat burrito Bean burrito 19% less fat
Ricotta cheese Dry curd cottage cheese 50% fewer calories
Macaroni and cheese Spaghetti in tomato sauce w/cheese 170 fewer calories per cup
Prime rib, roasted Sirloin, broiled 67% less fat
Chicken drumsticks, roasted Chicken breasts, roasted 30% less fat
Steamed salmon Baked cod 89% less fat
Lamb shoulder Leg of lamb 28% less fat
Chocolate milk, whole Chocolate milk, 1% 71% less fat
Half-and-half in your coffee Condensed skim milk in your coffee 98% less fat
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The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


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